Research Identifies 3 Fruits as Best for Heart Health

Q: What is the 500mg flavanol secret to cutting your risk of heart disease?

The “500mg flavanol secret” is to reach about 500 milligrams of flavanols a day, ideally through flavanol-rich foods or a standardized cocoa flavanol supplement, because evidence suggests that level is linked to a markedly lower risk of dying from heart disease. The strongest evidence comes from the COSMOS trial, a large study of 21,442 people followed for about 3.5 years. Participants taking a daily cocoa flavanol supplement providing 500mg of flavanols had a 27% lower risk of cardiovascular death than those on placebo, rising to 39% among consistent users. Researchers believe flavanols help blood vessels relax and improve blood flow, and may also reduce inflammation. New research shows why this matters in practice: fewer than one in five people reach 500mg a day, even if they eat “five a day.” The reason is that not all fruit and vegetable portions contain the same amount. The most effective choices identified were plums, cranberries and blackberries. Approximate flavanol amounts per portion were about 450mg for plums, 300mg for cranberries, 250mg for blackberries and 200mg for a cup of green tea. That means the practical “secret” is not just eating more produce, but choosing the right produce. A punnet of plums nearly reaches the target on its own, while cranberries plus green tea can also get you there. Experts still stress that flavanols work best within an overall heart-healthy diet, not as a substitute for balanced eating, exercise or medical care.

3 articles · Updated · KTEN · Jun 10

Plums, cranberries and blackberries ranked as the top fruits for heart health in new research comparing the benefits of different "five-a-day" choices.
The findings suggest fruit and vegetable portions are not equal, challenging the idea that any serving delivers the same cardiovascular benefit.
The study sharpens dietary guidance by pointing consumers toward specific fruits rather than relying only on broad daily intake targets.